Weight Training

Weight Training Curriculum Overview:

Our Fitness and weight training classes take place in our own Mark Zagada Fitness center.  Weight training is one of numerous fitness classes offered at Brockport (others include:  Personal fitness, Personal Wellness, Cardio-Yoga-Pilates and Power Training to name a few).  While participating in weight training, our students gain the tools that they need to be healthy and fit.  The class provides instruction regarding how to properly use equipment, how to goal set and how to create meaningful programs that will allow our students to meet their goals. 

While in weight training, students learn about the components of fitness; Strength, flexibility, muscular strength & endurance, cardio-respiratory endurance and nutrition. 

Weight Training Information

Vocabulary:

Rep- number of times a specific weight has been lifted

Set- number of times a person does a number of reps (3 sets of 10 reps)

Aerobic- a condition in which a muscle cell has the ability to oxidize sugars and fat in the production of energy.  Requires long term, high repetitions, over an extended period of time.

Anaerobic- a condition in which a muscle cell doesn’t have the ability to utilize oxygen.  Exercises done in short bursts with rest between i.e. sprinting and weight training.

Intensity- effort in which the repetition is completed

Frequency- training sessions performed in a given time period (i.e. week)

Duration- length of time of a given exercise

NUTRITION:

6 essential nutrients; carbohydrates, proteins, vitamins, minerals, fats, water

          **Carbs and protein = 4kcals per gram

          **Fat = 9Kcals per gram

          ****Eat small meals throughout the day to increase metabolic rate****

Carbohydrates- provides energy for the body and should account for 55-60% of daily intake

Protein- building blocks for the body, also called amino acids and should make up 12-15% of daily intake

Fats- 3 types (monounsaturated, saturated, and polyunsaturated)

Water- make up 60-65% of total body weight.

TYPES OF TRAINING

• CIRCUIT TRAINING- performing several different exercises with minimal or no rest between sets to keep the HR of the individual at a higher pace.
• POWER TRAINING- performing explosive multi-muscle exercises with increased weight and decreased reps. 
• SELECTORIZED CIRCUIT- a general circuit using the selectorized equipment located at the center of the weight room. 
• HYPERTROPHY- fundamental adaptations to resistance training by enlargement of the muscle fibers and not by an increase in the amount of muscle fibers.  (MASS)

WELLNESS

Wellness is a positive approach to life incorporating physical, mental, social, emotional, intellectual, and spiritual aspects with the potential to improve the quality of life and results in increased health, happiness, and productivity.

Physical Fitness is the ability to carry out daily tasks with vigor and alertness, without undue

Fatigue and with ample energy to engage in leisure time pursuits and to meet the above average physical stresses encountered in emergency situations.  

Exercise is planned, structured, repetitive movement designed specifically to improve/maintain physical fitness

TRAINING TIPS

• Beginners/Intermediates- alternate the muscle groups used during a particular workout this is done by changing from upper to lower body (i.e. shoulders to quads to chest to hamstrings)

• Beginners/Intermediates- alternate from a push to a pull exercises.  Example: if I was doing a chest press of some sort my next possible exercise could be a low row. 

• Cardio- it takes 12-15 minutes of cardio to begin to burn the fat stored in the body

• Nutrition- breakfast should be the largest meal (calorically) of the day followed by several small meals throughout the remainder of the day for a total of approximately 6 meals

WHY??

• In 2003 24% of adults > than 20 years of age are obese which is up from 19.4% in 1997

• 31.3% of 18+ adults participate in regular leisure activities which is up from 29.9% in 1997

• 50% of adults in the US are overweight

• 15% of children from 6-18 in 2000 are overweight which is up from 6% in 1976-1980 and 11% in 1988-1994

• CAUSES- eating out instead of at home, larger food portions, diets low in fruits and vegetables, and the lack of exercise

Fitness
link - description	rating
Google Calorie Counter Calorie calculator, a simple way to monitor you daily calorie intake, easily manage your diet and meals. Use the calorie calculator to see each meal's calorie details and sum up your daily total. Use the settings to see your recommended average daily intake
ivillage Health Calculator If you're trying to get a handle on your health, you've come to the right place. Just choose one or more calculators, enter in your information and get the vital statistics you need to plan a healthier life.
OBESITY IN AMERICA An interactive map of the Nation and individual states showing the increase in obesity rates.
Nutrition
link - description	rating
Healthy Eating for kids at KIDSHEALTH.org Good nutrition and a balanced diet will help your child grow up healthy. Whether your kid is a toddler or a teen, you can take steps to improve nutrition ...
FoodFit : Healthy Low Fat Recipes, Diet Plans, Holiday Recipes ... FoodFit is your source for healthy recipes and diets, fitness and nutrition information. Healthy eating and active living is easy and enjoyable using ...

WEIGHT ROOM RULES:

• ALWAYS use spotters
• A supervisor must be present at all times
• Return all equipment to the proper racks when finished
• Report any injuries to the attending supervisor immediately
• Collars must be used at all times
• Proper attire (shorts, t-shirt, sneakers) must be worn while working out, no street clothes
• Clean equipment after use
• Report any broken equipment to the supervisor immediately
• Appropriate behavior is required at all times

Teacher Websites © 2009 SchoolWorld